Original subtitles

Welcome to day 4 of the breathing and

meditation journey with Gurudev Shri Sri Ravishankar.

Breathing is a tool with which we can

access the switchboard of our nervous system and

since breathing is voluntary as well as involuntary,

we can address both these systems, nervous systems

in our body.

The involuntary nervous system stimulates the relaxation and

restoration of our body.

The relaxation we feel after a massage, the

sleepiness after a nice delicious meal, how we

automatically start let's say tearing up in a

wedding.

These things are controlled by the involuntary system.

It prompts saliva before meals and tells the

body to relax the bowels.

The involuntary system controls important functions in our

body and it is the breathing that makes

this system tick.

Just by breathing right and deep, you can

make sure that the engine of your body

keeps running smoothly.

Let's start today's exercises with Kapalbhati and as

we go along, I will tell you the

importance of deep breathing.

Learn the enjoyable daily practice in the online

meditation and breath workshop of The Art of

Living.

For Kapalbhati, let's sit nice and tall with

the shoulders back and down so that the

shoulders and the chest are in an open

position and we place the palms on our

knees, face down and with the eyes closed,

we are going to forcefully breathe out while

pulling the navel back to the spine and

then we don't need to worry about the

in-breath.

The lungs will automatically fill up and then

we exhale forcefully.

We do this three times.

Let's start.

Relax.

A gentle deep breath.

Notice the breath becomes light and subtle.

The body and mind are energetic.

Get relaxed.

Second round.

Exhale sharply, pulling the navel back to the

spine and let go.

Let's begin.

Exhale.

Let go.

Exhale.

Let go.

Relax.

You may turn the palms over, open upwards

and with gentle deep breaths, feel the difference.

For the last round, palms on the knees

facing down.

Exhale sharply.

Relax.

Turn the palms with a

gentle smile.

You may slowly open your eyes.

Just as yoga and exercise, deep breathing also

releases endorphins.

Endorphins are endogenous morphines, natural painkillers that the

body releases into the bloodstream.

So, when we are doing forceful deep breathing

like in Kapalbhati or Bhastrika, the diaphragm goes

up and down.

It's like the piston of an engine.

And this upward and downward movement of the

diaphragm can help relieve pain and also release

toxins and it improves blood flow.

Any bouncy movement will increase the lymphatic drainage

and build immunity.

So, let's get on with the Bhastrika.

For the first round of Bhastrika, let's keep

our palms in a loose fist.

Elbows are comfortably close to the body.

We are going to coordinate the movement with

the breath.

So, as we breathe in, we take our

hands up and open the palms, open our

lungs and as we pull the hands down,

this slight jerk, we expel all the air

out and we close the fist.

Let's do three rounds of 15 each.

Let's close our eyes.

Starting position for Bhastrika with the eyes closed.

Take a preparatory breath in.

Fill up the lungs a little more and

breathe out.

Empty the lungs a little more.

With the movement of the arms, breathe in,

out, in, out, in, out, up, down, up,

down and

relax.

Palms on the laps, open upwards.

Gentle deep breaths.

You may feel slight warmth in the body,

clearing of the nasal passages, a lot of

energy.

Let's get ready for the second round.

Hands in position.

Take a deep breath in and breathe out

completely.

With the arms, breathe in, out, up, down,

in, out, up, down and relax.

Body becomes energetic.

Feel the flow of prana.

Mind settles down.

Last round.

Get ready and take a deep breath in

and breathe out.

With the arms, breathe in, out, up, down,

in, out, up, down and

relax.

With a gentle smile, you may open your

eyes.

Let's practice the candle blowing breath three times.

Breathe in.

Take a full breath.

You have to blow a lot of candles.

More, more, more and breathe out fully through

pursed lips.

Breathe in.

Nasal inhalation as much as you can and

a little more.

One last time.

And relax.

So this can improve the strength of the

intercostal muscles, that of the diaphragm, that of

the abdominal muscles and help the entire respiratory

apparatus.

Now, let us do Nadi Shodhan Pranayama.

Deep breathing through alternate nostrils can reduce inflammation

by reducing the acidic content of our blood.

It can actually change the pH of our

blood.

It is also the best detoxifier and in

these times the best immunity booster that we

can have.

So let's begin.

Let's keep the left hand in Chin Mudra.

This is a very powerful posture to address

the air element.

Index finger and the thumb, their tips are

touching gently.

Last three fingers are together, outstretched.

The right hand, index finger and middle finger

touching in between the eyebrows.

By gently pressing on the right side of

the nostril, we breathe out from the left.

Breathe in through the same.

Hold for a little while.

And we breathe out from the right nostril.

By pressing on the left side with the

little finger and the ring finger.

Breathe in through the same.

Hold.

And breathe out through the other.

Hold.

Breathe in through the same.

And breathe out through the other.

And continue as slow as you can.

By holding the breath for a little while

inside and out.

The index finger and the middle finger are

lightly resting in between the eyebrows.

Joyfully and mindfully we are breathing.

Let the mind fully on the breath and

in between the eyebrows.

Enjoy every breath.

A happy and focused mind is a source

of prana.

The life force energy in us.

Let's do one more round and complete the

pranayama by breathing out from the right nostril.

The palms are open on the laps.

You may notice a sense of calm in

the brain, in the body, in the mind.

Gently you may open your eyes.

The situations of the past or the activities

of the future don't allow us to be

soft in the breath.

Or to meditate deeply.

Today Gurudev will guide us into meditation by

teaching us the skill to let go.

To drop all efforts and relax joyfully.

So let's get started.

Let's sit back with a smile, relax and

enjoy the meditation with Gurudev Shri Shri Ravi

Shankar.

Let us sit comfortably easily.

Let us sit comfortably.

Let the body relax.

Close your eyes.

Let us close our eyes.

Relax our body.

Let's take our attention to the base of

the spine.

Let's take our attention to the base of

the spine.

And honour your own body.

And honour your own body.

Your body is a unique gift from God.

Let's chant Om.

Let's listen to the sound of Om.

Let us chant Om three times.

As we chant, let us feel the sound

through our whole body.

Om Om

Om Let your

body relax.

Relax your body.

And relax your mind.

Let your mind also relax.

The mind is thinner than water and lighter

than air.

Our mind is subtler than water and subtler

than air.

And so it spreads like water, like air.

The mind spreads across.

Let it relax.

Let go of all your efforts.

This moment, there is nothing to do and

nothing to know either.

Awareness cannot be kindled through efforts.

So just let go of all your efforts.

Neither can love be achieved through effort.

Let go of all your efforts.

Love, awareness, and wisdom cannot be achieved

through effort.

Effort cannot be achieved through effort.

So just let go of all your efforts.

The moment you stop effort, your mind expands

and occupies the entire room where you are

in.

Take another deep breath in.

Incoming breath energizes the body.

And outgoing breath brings relaxation.

And this phenomenon is happening all the time.

Relax and let go of all your efforts.

Whatever thoughts are coming in the mind, just

let them come.

Embrace them all.

Good thoughts, bad thoughts, let them come.

Not to stop anything.

Whatever thoughts are coming in the mind, let

them come.

Good or bad thoughts, let them come.

We don't have to do anything.

We don't have to stop or stop them.

Not to resist any thought, any

feeling.

Let them all come.

You just repose in yourself.

Become aware of the vast space.

Let go of all the concepts this moment.

Nothing to do and nothing to know.

Relax more and more.

Any tension, any discomfort you feel anywhere in

the body or in any corner of the

mind, just let it be.

Embrace the discomfort and allow it to be.

Relax and let go.

Become aware of the space above your head

up to the ceiling of the hall or

room you are sitting.

Keep your mind at the empty space above

your head.

Remember the distance up to the ceiling.

Om

Shanti

Shanti Shanti Breathe in with a smile

and breathe out with a smile.

Let the smile percolate to the back of

your head.

Repose in yourself.

Om Shanti Shanti Shanti